The OFFICIAL Iron Log...200lbs or bust

[UA_Iron]

Decided a thread would be the best way to log my workouts - not only can I criticize my workouts but others can too.

Current Split ala needsize, thanks bro:

Monday: Chest/Calves
Tuesday: Back
Wednesday: Rest
Thursday: Bis/Tris/Calves
Friday: Quads/Hams/Abs
Saturday: Shoulders
Sunday: Rest

past splits were 4 days a week - I decided on needsizes because of the separate arm day, I just feel like my arms are lacking in size compared to my torso - and working out 5 days a week I can hit everything really well.

Current Stats:
5'8" 183.5 bf% thinking around 12-13%
Arms: 16"
Chest: 46"
Thighs: 23.5"
Calves: 16"
Waist: 33"
Neck: 17.5"
wrists: 7.25"

Target:
200lbs @ same bf%
get my arms closer to 17"
thighs 26"
waist - not any bigger!
calves: 17"
chest: 48-50"
and finally get some serious back thickness in this whole run.

 

[musketeer]

Judjing by your avatar I'd say you look just great like you are hun!

 

[UA_Iron]

Thursday: Arms

Close Grip Bench Press: 135x10, 205x8, 225x8, 235x6 (needed help on that last one- the last rep)
Weighted Dips: BWx10, 45lbx10, 90lbx6, 90lbx6
BB Curls: 70x10, 80x10, 85x8
Lying EZ-bar extension (skull crushers): 70x10, 85x10, 100x8, 105x5
Preacher Curls: 70x10, 80x8, 90x8
Seated Dumbbell Tricep Extension: 70x10, 80x10, 90x8(last two reps were a bitch, form somewhat deteriorated)
DB Hammer Curls: 32.5x10, 40x8, 45x6
High Pulley Cable Curls (right name?): 60x8, 70x8

*notes

Last year around this time I was putting up 245x6 on close grip bench - I still have some work to do on that lift. Dips havent been progressing very well, I will add on weight next week.

I used to go really heavy on BB curls with a very wide grip - the idea being that the purpose of the bicep was suppination and the more suppinated you are the more the inner head gets hit. But a closer grip is much harder and I feel it more in my biceps - even though the target muscle is now the long head.

I'll post up some pics in a few.

 

[UA_Iron]

Judjing by your avatar I'd say you look just great like you are hun!

 

[musketeer]

Seriously,

That split looks like one I used to use only I did the legs on the Sat and the SHoulders on Friday. I find that I ned more than one days' rest after pressing overhead and pressing for chest. These days I use a much more abreviated routine just based on the big exercises:

Squat
Chin
Bench
Barbel Row
Dip
Standing OHP
Cross bench Pullover
Deadlift

I hardly do anything else and I feel much better for it and have made good increases since I started it last month. My old routine looked similar to yours but with only two heavy working sets max. I now believe that this was overtaining.

 

[UA_Iron]

I've been feeling great in the gym. Weights keep going up and I am getting stronger.

A lot of people on this board are going to the hypertrophy style routines which I might give a go in the fall sometime - but for now it'll be this split. Perhaps even adding a set of legs on a non-leg day because I think I can gain a lot on my legs.

 

[UA_Iron]

LEG BRUTALITY DAY TODAY (for my wuss ass legs at least)

Squats: 135x10, 205x10, 225x8, 245x6 (weak ass I know - they were full squats, nice and controlled, numbers will be going up soon.)

SLDL: 135x10, 205x8, 245x8, 275x5
Seated Calf Raises: 115x30, 137.5x25, 162.5x15
Leg Press: 360x10, 410x10, 430x8
Calf Machine: 190x25, 240x20, 270x15

** Kind of a quick workout today, I think I am going to drop those ridiculous calf sets and go heavier with less reps.

Squats are wuss, but form is excellent - these will go up in weight.

SLDL form is excellent, people gaze at my form

I am thinking maybe I'll just drop a lot of extraneous sets and go heavier on everything.

 

[Sub-Zero]

Thursday: Arms

Close Grip Bench Press: 135x10, 205x8, 225x8, 235x6 (needed help on that last one- the last rep)
Weighted Dips: BWx10, 45lbx10, 90lbx6, 90lbx6
BB Curls: 70x10, 80x10, 85x8
Lying EZ-bar extension (skull crushers): 70x10, 85x10, 100x8, 105x5
Preacher Curls: 70x10, 80x8, 90x8
Seated Dumbbell Tricep Extension: 70x10, 80x10, 90x8(last two reps were a bitch, form somewhat deteriorated)
DB Hammer Curls: 32.5x10, 40x8, 45x6
High Pulley Cable Curls (right name?): 60x8, 70x8

*notes

Last year around this time I was putting up 245x6 on close grip bench - I still have some work to do on that lift. Dips havent been progressing very well, I will add on weight next week.

I used to go really heavy on BB curls with a very wide grip - the idea being that the purpose of the bicep was suppination and the more suppinated you are the more the inner head gets hit. But a closer grip is much harder and I feel it more in my biceps - even though the target muscle is now the long head.

I'll post up some pics in a few.

for dips at least i suggest if u want the weight to get up there go as low as 3-4 reps
FORCE ur weight up even if ur not doing as many reps, and then once your maybe 10-20 pounds over your 90 or whatever your trying to increase up from (or only doing 3 reps with it) go back to 90 and try for 8-10reps

it works for me at least

 

[UA_Iron]

for dips at least i suggest if u want the weight to get up there go as low as 3-4 reps
FORCE ur weight up even if ur not doing as many reps, and then once your maybe 10-20 pounds over your 90 or whatever your trying to increase up from (or only doing 3 reps with it) go back to 90 and try for 8-10reps

it works for me at least

I've thought about that too, I'll strap on 115 next time and pump out 4.

 

[Extra_Strong]

I am fucking hungry .. and you?

 

[UA_Iron]

I am fucking hungry .. and you?

always!

Was thinking about picking up one of those chickens from the store.

 

[UA_Iron]

Shoulder/trap day:

Seated DB press: 60x10, 70x8, 75x8, 80x7
BB Upright Rows: 80x10, 90x10, 100x8
DB lateral raises: 20x10, 25x8, 30x6
Front Raises 45lb plate 2x10
Rear Delts on Pec Dec: 60x12, 70x8
BB Shrugs: 225x15, 295x12, 315x10, 315x10
DB Shrugs: 90x12, 100x10

eh, it was an alright day today - was a little tired in there.

I am still thinking I can cut out some extraneous sets and have my workouts be just as effective.

Next time I'll bring my straps so I can go heavier on shrugs - my grip was blasted near the end.

Whats up with people doing all these crazy DB raises for shoulders? Like palm up front raises twist at the end and then come back down??? Shoulder development will come from the heavy pressing movements not your 1000 variations on the DB raise. end rant.

 

[Sub-Zero]

Shoulder/trap day:

Seated DB press: 60x10, 70x8, 75x8, 80x7
BB Upright Rows: 80x10, 90x10, 100x8
DB lateral raises: 20x10, 25x8, 30x6
Front Raises 45lb plate 2x10
Rear Delts on Pec Dec: 60x12, 70x8
BB Shrugs: 225x15, 295x12, 315x10, 315x10
DB Shrugs: 90x12, 100x10

eh, it was an alright day today - was a little tired in there.

I am still thinking I can cut out some extraneous sets and have my workouts be just as effective.

Next time I'll bring my straps so I can go heavier on shrugs - my grip was blasted near the end.

Whats up with people doing all these crazy DB raises for shoulders? Like palm up front raises twist at the end and then come back down??? Shoulder development will come from the heavy pressing movements not your 1000 variations on the DB raise. end rant.

maybe they are trying to work their rot-cuffs so they dont die?

bam!

 

[UA_Iron]

http://familydoctor.org/265.xml

If it were one of those I'd understand...but you clearly arent doing rotator exercises if you're using a 25+lb dumbbell or some weird ass variation of a raise.

How do you like them apples??

 

[KillahBee]

nice job with the log UA - good luck bro.

 

[UA_Iron]

nice job with the log UA - good luck bro.

thanks bro.

 

[Sub-Zero]

http://familydoctor.org/265.xml

If it were one of those I'd understand...but you clearly arent doing rotator exercises if you're using a 25+lb dumbbell or some weird ass variation of a raise.

How do you like them apples??

25? what strong rotator cuffs!

 

[Extra_Strong]

always!

Was thinking about picking up one of those chickens from the store.

i just ate one..


Ok i need to go eat again.. 'Fuck I am so hungry."

 

[d3track]

Decided a thread would be the best way to log my workouts - not only can I criticize my workouts but others can too.

Current Split ala needsize, thanks bro:

Monday: Chest/Calves
Tuesday: Back
Wednesday: Rest
Thursday: Bis/Tris/Calves
Friday: Quads/Hams/Abs
Saturday: Shoulders
Sunday: Rest

past splits were 4 days a week - I decided on needsizes because of the separate arm day, I just feel like my arms are lacking in size compared to my torso - and working out 5 days a week I can hit everything really well.

Current Stats:
5'8" 183.5 bf% thinking around 12-13%
Arms: 16"
Chest: 46"
Thighs: 23.5"
Calves: 16"
Waist: 33"
Neck: 17.5"
wrists: 7.25"

Target:
200lbs @ same bf%
get my arms closer to 17"
thighs 26"
waist - not any bigger!
calves: 17"
chest: 48-50"
and finally get some serious back thickness in this whole run.

good log
let me know how that split works for ya, thinking of going to that after my 5x5

 

[UA_Iron]

good log
let me know how that split works for ya, thinking of going to that after my 5x5

sure thing man, its been decent so far. Hopefully I can handle the volume it entails.

 

[UA_Iron]

some pics:

Upper Body Mid-march:

Upper Body February sometime:

Upper Body January:
http://img120.echo.cx/img120/3921/jan25052edit6qm.jpg
Wuss Legs:

Legs have already gotten bigger. I cannot lie, I have been guilty of neglecting them somewhat in the past.

 

[UA_Iron]

...then I fractured my hand over spring break at a concert. Got a little softer looking, everything is good to go now - just a minor set back.

 

[BlondBomber]

some pics:

Upper Body Mid-march:

Upper Body February sometime:

Upper Body January:
http://img120.echo.cx/img120/3921/jan25052edit6qm.jpg
Wuss Legs:

Legs have already gotten bigger. I cannot lie, I have been guilty of neglecting them somewhat in the past.

Yo, your looing good, brother! I wish I could see my abs!

 

[UA_Iron]

Yo, your looing good, brother! I wish I could see my abs!

thanks bro, I was just looking at your log actually -

how's your training going? what are your training goals?

 

[UA_Iron]

Chest/calves day today:

Bench Press: 135x10, 225x8, 245x6, 250x6
Incline DB Press: 70x10, 85x8, 95x8, 105x5
Incline DB Flyes: 37.5x10 (40's were occupied), 45x10, 50x8

Standing calf raises: 100x20
Seated Calf Raises: 100x30, 140x20, 170x15

Pec-dec Flyes: 100x15 (I got out of hand and forgot I was supposed to stop at 10) 120x8, 120x8

Muscle Grindddddd

Bench press numbers should be higher, last semester I was at 250x8 - but I cant really complain considering my incline DB press has been increasing so fast. No half assed sets either, my elbows are considerably less than 45 degrees at the negative end of the lift.

I could have hit calves harder.

 

[glover]

Thursday: Arms

Close Grip Bench Press: 135x10, 205x8, 225x8, 235x6 (needed help on that last one- the last rep)
Weighted Dips: BWx10, 45lbx10, 90lbx6, 90lbx6
BB Curls: 70x10, 80x10, 85x8
Lying EZ-bar extension (skull crushers): 70x10, 85x10, 100x8, 105x5
Preacher Curls: 70x10, 80x8, 90x8
Seated Dumbbell Tricep Extension: 70x10, 80x10, 90x8(last two reps were a bitch, form somewhat deteriorated)
DB Hammer Curls: 32.5x10, 40x8, 45x6
High Pulley Cable Curls (right name?): 60x8, 70x8

*notes

Last year around this time I was putting up 245x6 on close grip bench - I still have some work to do on that lift. Dips havent been progressing very well, I will add on weight next week.

I used to go really heavy on BB curls with a very wide grip - the idea being that the purpose of the bicep was suppination and the more suppinated you are the more the inner head gets hit. But a closer grip is much harder and I feel it more in my biceps - even though the target muscle is now the long head.

I'll post up some pics in a few.

I hope your not going in that order you gave. You need to do tricpes and then biceps or vise verse but not mix them in together.

You have a great chest and waist 13 inch drop is great. But you need more in arms to go with that 46 chest. So dump the close grip for first tricep exercise. Your working to much chest not enough triceps. Put the skull crusher first. By doing this your skull crusher weight will go up so will your size. Then go with the seated dumbell tri extensions. End with the dips and close grip those are compound rather than isolation movements you may have to reduce weight but size will make up for it.

The do biceps. Your bi routine looks good.

 

[UA_Iron]

fucken back day

BB rows: 135x10, 185x6, 185x6, 185x6
DB rows: 80x10, 90x10, 100x6
Wide Grip Lat Pull Downs: 90x10, 100x10, 110x8
Suppinated Close Grip Lat Pull Downs: 80x8, 90x8

Deadlifts: 135x10, 225x10, 275x6


Notes: somewhat intense, felt a little tired today. Ever since fracturing my hand punching someone my back lifts have not been up to bar - its a slow rebuilding process. The Pull downs may seem light because after all the rows I'm kind of blasted, plus again I must insist that my form is impeccible. I can feel every muscle contract when I go through the motions.

I need to step up the deadlifts a notch too. I was up to 315x6 last semester.
BB rows were up to 205x6 at one point too.

 

[KillahBee]

fucken back day

BB rows: 135x10, 185x6, 185x6, 185x6
DB rows: 80x10, 90x10, 100x6
Wide Grip Lat Pull Downs: 90x10, 100x10, 110x8
Suppinated Close Grip Lat Pull Downs: 80x8, 90x8

Deadlifts: 135x10, 225x10, 275x6


Notes: somewhat intense, felt a little tired today. Ever since fracturing my hand punching someone my back lifts have not been up to bar - its a slow rebuilding process. The Pull downs may seem light because after all the rows I'm kind of blasted, plus again I must insist that my form is impeccible. I can feel every muscle contract when I go through the motions.

I need to step up the deadlifts a notch too. I was up to 315x6 last semester.
BB rows were up to 205x6 at one point too.

curious (not a flame) - why two rowing movements?

 

[UA_Iron]

curious (not a flame) - why two rowing movements?

thickness. I believe the back can take quite a bit of punishment. BB rows I feel are more effective than DB rows because the motion is more controlled. I could probably drop the DB rows but I feel like they keep things even.

whats your take on it?

 

[KillahBee]

thickness. I believe the back can take quite a bit of punishment. BB rows I feel are more effective than DB rows because the motion is more controlled. I could probably drop the DB rows but I feel like they keep things even.

whats your take on it?

While I have had more than one rowing motion in my back routine before (bb rows and t-bar rows), it just seems like BB and DB rows are so similar that it may just be more beneficial to hit one or the other harder and drop the second one. But if they are working for you by all means keep it up - nothing says what's right like results.

 

[UA_Iron]

oh shit,

I'm up to ~210, competed in a small powerlifting competition at 215.

Dont quite look as lean, but definitely a lot thicker.